After my long run day my body seemed shot. The pain was specificaly in my joints, hips and upper back. Every week the days after the long run I have been finding new strengths and weaknesses to grow from each workout. Following the long run training session, I hit it hard with an Upper Body day. So today primary I focused on staying at an elite level of strength for atleast 5 different movements was my original goal. I knew I had to execute on certain movements and if I added more exercises then so be it.
My day was long. It started early mixed with researching content for Andocia Creative Agency, posting and managing ITAG and social media, and ending with a 3hour Risk Managment night class.
The grind to becoming great and developing diverse skills is a journey. This journey has only been productive when I live by the mindset of "Iron sharpens Iron," so instilling this same mentality with every situation in life can fuel you to the finish. I hope. I think. Whatever just keep grinding.
Yesterday, I planned on killing my workout the next morning but something went off inside of me to run at 10:30 last night. Can't really explain what it was but I was ready. I suit up and get to the track to find out that the stadium lights are now off. So what do I do? Embrace the night.
The only problem was my calorie intake was very low so passion was needed to make this a productive run. It turned out to be great. The temperature was chilly and I was rocking a t-shirt so I knew if I stopped then I would get cold and sick.
The training session consisted of a quick warm-up, dynamic stretches, and the run. Here's how the run went:
On miles 2,3, and 4 I was able to average a 8:10 mile. A good time for my meathead ways. My feet felt really good as I rocked my new running shoes that my girlfriend purchased for me. She's the best. The perks of dating an athlete only benefits my lifestyle and mission to progress, so obviously I freaking love surprising gifts for the grind.
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My Grinding Facts
Time: 1hr 10 mins
Music: Frank Ocean- Favorite songs- Crack Rock, Pyramids
Podcasts: None tired of hearing about the abusers of the NFL. Strength: stamina and passion Weaknesses: HIP MOBILITY (GET Yo knees up)
Gear: Under Armor Spandex, Nike TShirt, beanie, and the Adidas Glide Boost
Sunday was the last training session of this week and my 17th session of this phases journey to the half-marathon. My energy is flat. My muscles are sore. My work outside of health has increased. And the weather is now becoming hoody weather so back to my pale hairy self.
The positives are my improvements in squat depth, single leg mobility, speed, and internal strength. The internal battle has always been the hardest for me, everyday trying to overcome the struggles that bring us down. So at the end of the day if I can do that then the rest is easy. I think.
So this training session was interesting making me realize that weaknesses need to progressively be improved rather than over worked. It is difficult to see where you need to grow and not over due it so patience and persistence is the true text when it comes to facing your weaknesses. So my one pointer is if you have a muscle weakness that you know needs to be worked on then make it a priority to strengthen but do it over a period of time. Your body needs to transition rather than create another imbalance try approaching your weakness by: adding 2 extra exercises that solely focuses on that muscle in one week opposed to killing that weakness everyday.
If you can actually accomplish a daily effort for that weakness than more power to you but for the average grinder that has a heavy schedule try 2 exercises and 2 mobility movements a week on that weakness. If you feel you can up your effort overtime then do so but start slow and let your body evolve. Here's Sundays session:
Listening to podcasts has slowly turned into my "go-to." I listen to podcasts to laugh, learn, grow as an entrepreneur, and for the sports fix. Roughly, I will listen to 6-10 hrs of podcast per week. A little much but how I see it is "You are the average of the 5 people you spend the most time with." In that case I will just stick to the earbuds instead of listening to some guy complain about Mike Tomlin's offense. So this is the first edition of what I like to call the Podcast Playlist, consisting of my 5 favorite podcast I listened to this week. So here is my first week's starting 5: Design Matters 2014, The Tim Ferris Show, Entrepreneurship on Fire, Smart Passive Income Podcast, and Juan Epstein.
1. Design Matters 2014 | Design Observer | Scott Lerman
Scott Lerman talks about his new book Building Better Brands: A Comprehensive Guide to Brand Strategy and Identity Development about brand strategy and how consumer research can innovate thinking. Lerman really gave great nuggets of information concerning how to create processes and action plans for your brand. The back and forth talk was at a high level with the verbiage but it was a golden episode that had influenced me to do several things with Inside the Athletic Grind.
2. The Tim Ferriss Show | Episode 15: Neil Strauss | Author of the Game
This pick may be a little biased because of how much I liked Tim Ferris prior to his podcast show. Time Ferris is a curious, intelligent, sponge who gives his guests the platform to speak their skills and sets them up to dive deep into theories, strategies, beliefs, and concepts. This episode Ferris and Strauss talk the evolution of Neil Strauss writing process. Neil is a diverse author who creatively has written for the Rolling Stones, New York Times, and 7-time on the New York Best Seller lists.
A few strong takeaways from this episode was:
-How to overcome writer's block.
-How to evaluate and edit your writing.
-How to become a master interviewer.
3. Entrepreneurship on Fire | Episode 684: Deb Ingino
John Lee Dumas aka MY DUDE! Talk about a grind this guy does a podcast with an industry leader everyday and grabs the best nuggests out of them. I have been inspired by John to attacck my podcast journey. He and also Pat Flynn have paved the way for the guys who do not know much and put it so simply. But in this episode John, as always, pulls the best out of Deb Ingino- who created start up teams in 17 countries that was focused on maximizing each of the teammates strengths.
Stats on Deb:
"Deb has shepherded the training of more than 1,000 global team members in 7 languages. This work enabled Marchon to grow in value from $50M to well over $500M. She was recognized in 2008 and 2010 by the Long Island Business News as one of the “50 Most Influential Women in Business.”
4. The Smart Passive Income Podcast | Episode 125: Small Secrets to Stay Mentally Focused and at the Top of Our Entrepreneurial Game
Pat Flynn just like John Lee Dumas has produced elite content that has become the go-to source in the podcasting and blogging industry for aspiring entrepreneurs. How Pat stands out from other podcasters is his ability to go into interviews with curiousity, no notes, and a genuine heart. Recently in a natural slow process Pat has been striving to become ore healthier for his productivity and his family, and this episode fits right with what he is striving for: Staying Mentally Focused.
In this episode, Pat was not the only one to blow me away but his guest Shawn Stevenson, host of the Model Health Show(#1 Nutrition and Fitness Podcast on ITUNES. Shawn talks about the misconceptions in the health and fitness industry, small changes to make for big results, and the importance of fats. All of his points were supported by in-depth break dows making the way our body work sound so easy.
5. Juan Epstein | Rosenberg Radio | Jermaine Dupri
Yes, you might be confused why I ended my top 5 with Hot 97's finest Cipha and Rosenberg. But these guys bring a dynamic and chemistry to podcasting that allows the top hip hop stars to relax and tell their stories. Being an avid hip-hop fan has led me to this podcast, but the most recent one with Jermaine Dupri was beyond comical. It was hip-hop.
What many people do not know is the impact that Jermaine Dupri had on the industry at such a young age. JD was making an impact at the age of 16 when he ran into Kris Kross in the mall(oh yeah they were 11!) JD never heard them perform and they never did perform but he said by the way they walked thru the mall made him want to work with them. And thats how Kriss Kross was made.(those 6XL backward jerseys tho were a little too much for me and Kris Kross. They could have fit their whole grade inside of those clothes.)
JD started out as that kid upstairs with bedroom dreams and didn't stop until he became the guy who put ATL on the map.
Until next week try the playlist and start pursuing those dreams! Jump Jump.
It is friday September 12 and yesterday I had a late night training session. Something that I love to make the training fun is changing the times of training. (Also with a busy schedule lifting late is sometimes the only time we can train.) So a little late night lifting with some heavy Nirvana and Rise Against will get anyone going. Today's training session is what I like to call "Upper Body Speed Day." This day is a combination of movements that service all Upper Body Muscles. The weight for this day is not the main priority but the technique, speed, and rest in between are the focus. I worked in the dynamic day to stay away from the traditional "bro day" consisted of a 10:1 (Push:Pull) ratio. I stick to the movements and just go at a faster pace- its that simple.
Warm-UP 1. Foam Roller 2. Dynamic Stretches + Mobility
-Wrist Flexor x20secs/side
-Wall Slides x10
-Psaos Band Hold Stretch x20secs
-Brady Band Series x8/8/8/8
-Walking Spiderman Lunges x8/side
-Squat to Stands x10
-Wall ankle mobs x8/side
-Sleeper stretch x20secs/side
Since last Wednesday I have been sluggishly rehabbing my right hamstring. I was active almost everyday shooting hoops, walking everywhere, and pumping out quick mobility drills but I did miss an Upper Body Training day, my Sprint day, and Temp Run day. If you want to stop reading then you should, it was my fault but to grow as an athlete I want to be 100% honest with you and myself. That's why this blog is called the Rising Grinder because I am trying to dig myself out of a hole that I created because of bad habits filled with meaningless days.
Life is not easy and it is up to us to choose what legacy we want to leave. A legacy full of bong hits, fast food runs, and careless actions leads to a worthless ending. If you have fallen into a hole it's ok, you are not the only one. Today is your day to get a little bit better and move on. Don't get upset over the days that meant nothing but take action and punch everyday in the face moving forward. Let's do this together.
So tonight I said screw it and wanted to see how far I could push myself, so here it is:
Strengths: Effort and Breathing
Weaknesses: Stride Imbalances and Over-Compensating on left side causing imbalance in Technique.
The Post Shake:
Motivation: David Angle's Grandmother who is fighting Cancer. It has truly put a fire in my ass to become the man I want to be. Life is short but my goals are long.
First just want to apologize for the last few weeks delay on my updates. It has been a crazy schedule since I have recently accepted a new job being the Content Creator for Andocia Creative Angency. A little back story my first love is Art. My grandfather was an artist and I still remember, at the age of 4, holding his paint while he brainstormed in his basement studio. In my new adventure being the content creator I will be giving input on projects, controlling social media platforms, and being a brand ambassador. The founder and CEO Jerry Scheller is an intelligent and artistic leader who wants to make an impact on lives, the industry, and brands. (How can we help you?)
Moving on to the Meathead talk…..Ya bro
So sticking to the plan I stayed with my usual Monday Lower Half Workout- today was a tough day. My hammy is still tender and I am continually trying to get better and grow the only issue is health and nutrition. I am at fault for this. My nutrition has been approached half-ass and it is showing in my trying.
Ultimately reach my goal, I must execute better with my nutrition! Period!
September 3 Training Session: Warm-Up= Foam Rolling + Soft Tissue Work(lacrosse ball) + Dynamic and Static Movements 1. Foam Rolling= Full Body(Thanks to Cressey Performance) 2. Soft Tissue work= Lacrosse Ball full body 3. Dynamic Movments
A. Brady Band Series 2x8/8/8/8
B. Wall Slides x10
C. Wrist Flexor Stretch x15secs/side
D. Warrior Lunges 2x10/side
E. Walking Spiderman lunges 2x8/side
F. Squat to Stand 2x10
G. Sleeper Stretch x30secs
Medicine Ball Work 1A. Medicine Ball Overhead Slams 2x10(10lb ball) 1B. Medicine Ball rotational side toss 2x12/each side (10lb ball)
Strength Training Workout
1. Front Squats (touching a 10 inch box)(no belt) 5x5 (60sec rest) 135x, 135x, 155x, 155x, 165x
2. Feet Elevated Pushups 3x12 (15inch box)
2. DB Reverse lunges 3x8/side (35lbs)
3. 1-legged squats (no weight) (parallel) 3x8/side
3. 1-arm Farmer Walks 3x30yards/ each side Grinding Facts Time : 55mins Podcasts: None Music: Atmosphere, Are, and Wale(Love Hate Thing) Strengths: Technique Weaknesses: Hamstring
I am going to start off negative. I am sorry for being debbie but Tempo Runs are pointless to me. The whole long distance training is new and coming from a sprinter I am finding the best approach is to have 2 days of running: 1st sprint day and the 2nd just go all out. Ultimately on the second day just see how far you can go: Run, Walk, Jog, whatever. The goal is to try and take yourself to a level you have never been before with long distance running. I say this because currently my girlfriend is training for her second marathon and before starting this journey I would constantly pick her brain about what training template worked the best. From an outside perspective, of someone who doesn't run marathons prior to this I thought marathon training was about running 4-5 days a week. The more I read the more I realize that running is the last thing on marathoners minds. Its all about recovery.
Embrace The Journey
"It's All about the Process not about the Present."
So now that I got that somewhat meaningless rant out of my system here is my tempo workout:
1. Soft Tissue + Mobility
2. 3 Miles in 31mins
3. Post Stretches
And go ahead make fun of the meathead who runs a 10 minute mile. The biggest concern and adjustment that I need to make is my style of running. I am way to calf dominate and ahead of my feet leaving my quads and hammy's to waist. For me to be a great runner my posterior chain has to lead the way. (Posterior Chain- Glutes, Hamstrings, and Lower Back)
Quick Grinding Facts
Time: 45mins
Podcasts: None
Music: Lecrae and Mase
Strengths: Inner Strength
Weaknesses: Being able to run at a steady rate for a period of time.
Last thursday was brutal. My IT-bands have been on fire since last monday and during this sprint session it was much worse. It was the first time I faced a crossroads of quitting or grind this thing out. However, I finished so moving on. I did not start off this session with a long distance run but just upped the reps on some of the sprints and got out of there. My focus during this session was to work on: technique first, driving my feet into the ground, also to pick up my knees higher than normal, and to be balanced with my distance of strides. My left calf and foot was for a few years my biggest weakness- due to a broken foot.(Freshman winter break was playing hoops and came down on a rebound and BOOM) So today I do not fight pain but I feel unbalanced at times. More specifically, I want to really highlight that if you brake a bone please be patient and take the proper steps needed to recover. Trust me, I rushed and 5 years later still pay for those impatient times.
What really matters is I showed up and punched that sprinting session in the face. It's never harder than it looks, just show up and be positive.
Here's the session:
1. Pre- Workout:
-Walking Spiderman 2x8/side
-Squat to Stand 2x10
-Knee to Knee Stretch 2x30secs
-Warrior Lunges 2x8/side
2. Warm-Up
3. Training Session -5reps x30yards -5reps x40yards (Progressions) -5reps x50yards(Start from Pushup Position) -3reps x80yards(Progressions) 4. Post Stretches
Grinding Quick Facts
Amount of Time: 35mins
Time: 5pm
Music: None
Podcast: Tim Ferris Podcast | Ep 25 with Kevin Kelly- Co-Founder of Wired
Shoes: Mizuno Low Tops
Strengths: Posterior Chain
Weaknesses: Balance on the Explosion
I am trying to catch up on post here so bare with me. This workout was last tuesday's(August 26th), week 2 of this program. The muscles are tender and throughout the workout I feel like I am reaching my max effort. (Still trying to figure out if that's a good thing). Anyway's I am a little over two months away from the half-marathon and very optimistic about how prepared I will be. All i can do is execute everyday and trust the process. Here's the session: 1. Foam Roll and Soft Tissue with the lacrosse ball 2. Static and Dynamic Stretching:
Grinding Facts
Time: 1hr 10mins
Podcasts: Design Matters
Music: None
Strengths: Finishing the lifts
Weaknesses: Stamina
Pains: hips and shoulders
Posture: better than last week
Range of Motion: Surprisingly further with a T-Spin movement
